2:00 easy bike/row/ski/run
3 sets of (5 slow air Kang squats + 10 alternating toe touches from plank)
+
Every :90 for 15:00 (5 sets of each):
1st: 4-6 dual DB push presses, 21X1
2nd: 2-3 clean-grip deadlifts, 21X1
+
2 rounds for time w/10:00 cap:
400m run or .6 mile Assault/Echo bike or 1000m bike erg
40 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 35 lb dbs, 185 dl
B. 6:00 53lb kB, assault bike
40’s, worked up to 205.
6:04. 35# KB… I think. ..